Health Coach Q & A
Are we going to receive a handout once the webinar is done?
You can always come to the Lark webinar hub and see recent webinar recordings, summaries, and question and answer sessions.
Most of my weight is coming from menopause, and weight is alway up and down. No matter how healthy I eat.
Hormonal changes can absolutely be frustrating, and they can certainly contribute to weight fluctuations.
It can help to understand that weight fluctuates regularly. If it’s going up and down without changes in food intake, it’s probably water weight. If it frustrates you, it’s probably best to focus on your actions, which you can control, instead of the scale, which you can’t. Keep weighing and logging to stay accountable, but try to recognize non-scale victories like eating well and drinking plenty of water.
Hormonal changes can also lead to loss of muscle mass, which reduces metabolism. Assuming your healthcare provider agrees, try to incorporate strength training, or muscle-strengthening exercises, in your weekly exercise routine. This can help you build or maintain muscles.
Getting enough sleep can be more challenging during this stage of life, but it’s important for weight control and blood sugar regulation. Try to follow good sleep hygiene to maximize the amount of high-quality sleep you can get. It may take changes like having a consistent bedtime or turning off the television earlier.
I understand calories in and calories out and I thought all calories were created equal meaning a negative calorie balance results in weight loss. However, now from Lark I am finding not all calories are equal such as calories from saturated fats. Are those calories equivalent to calories from fruit in counting toward the calorie deficit.
Great question! All calories are very similar. A minor difference is the amount of energy it takes your body to process carbohydrates, different types of fat, and protein.
A more major difference, and what you may be referring to, is that certain foods may be more conducive to weight loss than others, even if both foods have the same amount of calories.
Take your example of saturated fat and fruit. Let’s say you have 100 calories from butter, which is mostly saturated fat. That’s 1 tablespoon of butter. In comparison, 100 calories from fruit like an apple would be a medium apple. The apple is more likely to keep you full for longer than the butter. Eating nutritious foods more often can help you lose weight compared to getting more of your calories from low-nutrient foods.
What are resistant starches? I found some high fiber, high protein tortillas that list several types of "resistant starches" in the ingredient list.
Resistant starches are types of carbohydrates that are technically starch, but they’re similar to dietary fiber because your body doesn’t digest them well. Instead, resistant starch goes into the small intestine and colon.
Here are some possible benefits of consuming resistant starches.
- Improved gut health by supporting the growth of healthy bacteria in the gut
- Possible reduction in insulin resistance
- Reduced hunger for longer after a meal
- More stable blood sugar after a meal
These are some natural food sources of resistant starch.
- Unripe, green bananas
- Beans
- Cooked, cooled potatoes and rice
- Barley and oats
A high-fiber tortilla with resistant starch is likely a better choice than a refined white flour tortilla!
I have found that pea protein powder is listed in many high fiber, high protein items at the grocery store, as well as being sold as a protein powder to add to food and drinks. Is there a negative effect on insulin from consuming a high protein diet?
A high-protein diet is unlikely to have a direct negative effect on insulin and insulin resistance. Here are some things to keep in mind.
- If you are adding protein powder to foods and you end up eating more calories than you need, even from protein, blood sugar will increase and body fat will increase.
- Using protein powder may not be as filling as eating protein from whole foods like split peas, beans, lentils, and chicken. If you’re less full and satisfied, you may end up eating more protein and calories than you need, which will increase blood sugar and weight.
- When increasing protein intake, be sure to watch saturated fat consumption. Sometimes people who have more protein have more red meat, which is high in unhealthy saturated fat. Pea protein and other plant-based proteins can be healthier choices.
- Be sure that your protein consumption is part of an overall balanced diet with lots of fruits and vegetables, healthy fats, and whole grains.
If you want to follow a high-protein diet, it’s best to talk to your healthcare provider first to make sure it’s safe for you.
What if you usually eat vegetables, stay away from soda and sugary foods, and get in more than 6,000 steps daily, but still may be prediabetic?
It sounds like you’re making great choices! Including at least 3-5 servings of vegetables daily helps get enough fiber and increases fullness without adding many calories.
Staying away from soda and sugar foods is another great choice. Added sugars add calories without nutrients, and they are often in high-calorie foods and beverages that are low in nutrients. These types of foods and beverages can contribute to weight gain.
Getting in more than 6,000 steps daily is another good choice. Physical activity lowers blood sugar. If your healthcare provider approves, you can also think about increasing the intensity of your activity, like walking more briskly or adding intervals.
Here are some other choices to consider for blood sugar.
- Limiting added fats and sauces, including when eating vegetables and salads (for example, limit cheesy sauces on broccoli, butter on green beans, and creamy dressing on salads)
- Watching portion sizes of foods, especially calorie-dense options like grain products and high-fat foods like butter, nuts, and cheese
- Choosing lean proteins like fish, beans, skinless chicken, reduced-fat dairy products, and eggs, and limiting fatty meats, processed meats, and chicken with skin
- Selecting whole grains instead of refined grains when possible
It’s important to remember that every good choice counts for blood sugar and health, even if it doesn’t show up on the scale immediately.
Are there BAD foods or GOOD food?
Thinking of foods as all bad or all good can be overly simplistic and lead to unsustainable ways of eating. Instead, consider thinking of foods as more nutrient-dense and less nutrient-dense.
Here are some more nutrient-dense foods.
- Vegetables
- Lean proteins like fish, egg, skinless chicken, reduced-fat dairy products, and beans
- Whole grains
- Fruits
- Nuts, avocados, and olive oil
They’re foods you want to eat more often because they’re more filling and better for blood sugar and weight loss.
Some foods might be less nutrient-dense. Here are some examples.
- Fried foods like French fries and fried chicken
- Refined grains like white bread, white rice, and white pasta
- Baked goods like muffins, croissants, and cake
- Processed snack foods like chips and cookies
- Fatty and processed meats like steak, bacon, and sausage
- Butter and shortening
They’re foods you want to eat more often because they’re more filling and better for blood sugar and weight loss. However, they can have a healthy role in your life.
For example, let’s say you have a tradition of making a certain type of cookie with your sister every year. Let’s say the cookies are high in butter and sugar; they’re high-calorie and low-nutrients. However, having one together after you make them may be a joyful experience, and satisfying enough to keep you on track with your healthy choices for the next several days.
In that case, the cookie may have been a “bad” food, but it served a “good” purpose. For that reason, it’s not a good idea to label foods “all good” or “all bad.”
The bottom line is that it’s best for weight and health to choose nutritious foods more often, but labeling foods as “good” or “bad” can lead to feelings of deprivation and sacrifice that can make it harder to stick to a healthy eating plan long-term.
What is the best way to fight sugar cravings?
Sugar cravings can be strong and lead to high-calorie food choices, but there are several strategies you can try.
- Avoiding sugar-sweetened foods and beverages for a few days to see if cravings reduce
- Eating a balanced diet with plenty of fiber and protein to stabilize blood sugar
- Eating healthy substitutes like fruit or nuts instead of cookies or candy
- Delaying when you have a craving so you can get involved in an activity besides eating
Here’s more information on strategies for fighting cravings, and here are some ideas for healthier swaps for foods you crave.
Is coconut sugar good to consume in place of some of the other sugars?
Coconut is a refined sugar that comes from sap of coconut palm trees. It has a slightly lower glycemic index than cane sugar, which means it doesn’t raise your blood sugar as quickly or as much, but it still has a high glycemic index and does spike your blood sugar.
A tablespoon of coconut sugar has 50 calories. It includes 12 grams of added sugar, or the same as a tablespoon of white sugar. That’s half the recommended daily maximum for added sugar.
There are some minerals in coconut sugar, but only in small amounts. A tablespoon of coconut sugar has less than 1-2 percent of the daily value for potassium, iron, magnesium, and calcium. To get those nutrients, you’re better off eating whole foods.
The bottom line is that while coconut sugar can be slightly better than other sugars, it’s not a nutritious food and you’re probably better off limiting your intake.
Can you provide suggestions for unsaturated fat?
Great question! Here are some healthy fat sources - and be sure to keep portion sizes in mind.
- 1-2 tablespoons of peanut butter, nut butter, or seed butter
- 2 teaspoons of olive oil, canola oil, or other vegetable oil
- 2 tablespoons of vinaigrette dressing
- ½ small avocado
Here’s more information on healthy fats, including sources, portion sizes, and tips for using them.
Any recommendations for those with reduced metabolism due to menopause? I rarely eat processed food and have ~30 minutes a day of physical activity.
It sounds like you’re making some great choices for your health! Limiting processed foods can help you limit calories, carbs, and unhealthy fats from fast food, fried foods, snack foods like chips and cookies, and fatty foods like fatty meats and butter. It can also steer you towards more nutritious options like vegetables, whole grains, fruit, and lean proteins like fish and beans.
When thinking about weight loss, it’s important to consider not just what you eat, but also how much you eat. Eating too much of anything, even nutritious foods, can interfere with your weight loss goals. Portion sizes are important. It’s important to recognize that some foods are calorie-dense; examples are\ nuts, avocados, and grain products. It’s also good to increase vegetables and fruit to fill up without too many calories. Here is some guidance on portion size.
Doing physical activity is one of the best ways to lower blood sugar, so keep up the great work! 30 minutes a day can support weight management, but it’s not likely to cause major weight loss. For more effects on weight loss, experts suggest an hour or more most days. If that’s not feasible, keep up what you’re doing, and be assured that what you eat is more important than activity for weight loss.
Other tips are to get plenty of sleep and to manage stress. Both of these can affect metabolism as well as hunger.
Does elevated sugar affect sleeping?
Great question! We hear a lot about the negative effects of sleep deprivation on blood sugar, but what about high blood sugar’s effects on sleep?
Here’s how high blood sugar can interfere with sleep.
- High blood sugar is often followed by low blood sugar. These swings can keep your body more awake so it’s hard to fall asleep.
- High blood sugar causes high insulin levels, which is not the normal situation when your body is getting ready for sleep.
- High blood sugar before a crash can make you wide awake and alert, which makes it hard to fall asleep.
- High blood sugar can raise cortisol levels, which disrupts your sleep cycle.
Here are tips for better sleep.
- Eat a smaller dinner
- Eat dinner earlier
- Choose high-fiber carbs like whole grains and starchy vegetables instead of refined carbs or sugary foods
- Eat a balanced diet throughout the day to stabilize your blood sugar
That can be good motivation to manage blood sugar to get better sleep, and to get better sleep to manage blood sugar!
What about using Stevia? I’ve heard that it’s not supposed to raise blood sugar.
That’s a great question! Stevia can be a good option for a sweetener since it has no calories, it’s natural, and it doesn’t raise blood sugar or trigger higher insulin levels.
If you choose to use stevia, keep in mind that many products with stevia do have calories. They may have refined starches such as from white flour or rice flour. Often, they have excess fats, including saturated fats from palm oil.
Also remember that many products with stevia may have other sweeteners like sugar alcohols, which can sometimes lead to gastrointestinal distress, or artificial sweeteners, which some people try to avoid.
Where can I get help with the Lark app, my scale, or my fitbit?
Our team is here to help! Please feel free to ask Customer Support about technical support and insurance-related questions. Please open a ticket with Lark Support!
What is the Facebook group?
The Lark DPP Facebook group is a private group for Lark DPP members. You can interact with Lark coaches and other Lark DPP members. Members talk about food, weight, recipes, the Lark app, workouts, and more. It’s a place for support and camaraderie. You can request to be admitted here.
What webinar is on October 16th and how can we sign up?
The webinar is, “Leaping Over Barriers to Increase Physical Activity for Weight Loss and Diabetes Prevention,” and you can sign up from the link in your email invitation the week before the webinar. We hope to see you there!
